Mindfulness Mindfulness is a process that allows us to pay attention and see clearly what is happening in our life. It is a very calming action that helps us deal with the stress of life in a more balanced way. It doesn't eliminate any problems, it just helps us to thing about a solution for them in a more reasoned way. It has no biological benefits, but according to the NHS website being more aware of the present moment can help us enjoy the world around us more and understand ourselves better. Mindfulness brings our thoughts together and allows us to zone in on our senses, helping us collate our thoughts. Mindfulness is about being in the moment, not regretting the past or worrying about the future.
It can be easy to rush through life without noticing what is going on. Stressful lives often lead to living on ‘automatic pilot’. When this becomes a habitual state, it can be associated with a number of stress related health problems. Being more aware of the present moment can help people to enjoy the world around them and to develop a better understanding of themselves.
How to do it:
1) Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.
2) Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor. 3) Straighten—but don’t stiffen— your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae. 4) Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose. 5) Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it. 6) Be there for a few moments. Relax. Bring your attention to your breath or the sensations in your body.
7) Feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of this practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Either way, draw your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Choose your focal point, and with each breath, you can mentally note “breathing in” and “breathing out.” 8) Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you get around to noticing your mind wandering—in a few seconds, a minute, five minutes—just gently return your attention to the breath. 9) Practice pausing before making any physical adjustments, such as moving your body or scratching an itch. With intention, shift at a moment you choose, allowing space between what you experience and what you choose to do. 10) You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with or engaging with those thoughts as much, practice observing without needing to react. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back over and over again without judgment or expectation. 11) When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Pausing for a moment, decide how you’d like to continue on with your day.
That’s it. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue. These steps are from https://www.mindful.org/mindfulness-how-to-do-it/